No matter your background, no matter your experience level, you can get stronger.
By making sure you are training effectively and using the right movements to help you build a strong, muscular, and healthy physique. The 5 foundational movement patterns to get seriously strong are:
Squat - Back Squats, Front Squats, Hack Squats, Leg Press, Goblet Squats, Split Squats, Lunges
Hinge - Deadlifts, Trap Bar Deadlifts, Romanian Deadlifts, Hip Thrusts, Glute Bridges, Back Extensions, Good Mornings
Push/Press - Bench Press, Overhead Press, DB Bench Press, Push Press, Dips, Push-Ups
Pull - Rows, Pull-Ups, Chin Ups, DB Single Arm Rows, Lat Pulldowns, Inverted Rows, Cable Rows
Carry - Loaded Trap Bar Carry, Farmer's Walk, Zercher Carry, Front Rack Carry, Sandbag Carries, Sled Drags